WB Prep/ Deadlift 5RM/ Death By Pull-ups

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Constantly Working on Good Position

I hope everyone paid attention during the Wall Ball Prep warm-up. We wanted to show you good position vs bad position. The real goal was to have you analyze your mechanics during wall balls. Were you able to identify breakdowns in "your" mechanics from rep to rep? This is the only way to improve during WODs. Especially in high rep situations, it is easy to muscle through it without constantly cultivating good position. Which is more important?:

1) Finishing a WOD 2min faster with your knees caving in, rounding of the upper back, not hitting full range of motion on your wall balls during the

2) Slowing down during the WOD to recalibrate your wall ball technique/positions from rep to rep even though your time may be slower?

We always stress the importance of form and technique. It is your responsibility to actually work at it. We can't watch every rep during every WOD. Focus on getting your body into good position for every movement is key. This is where we excel, improve, and succeed.

Getting fast times and lifting heavy weights shouldn't be your main focus. Those numbers are just indicators. Focusing on #s is the wrong mindset. CFS members should know that we are all about form and technique. Now let's have a mindset that follows our training methods.

If you want a faster WOD time or lift heavier weights, then you should analyze your movement patterns and positions. If you want a faster Karen time (150 Wall Balls), your thought process should be, "How can I improve technique to be more efficient? When and where do I lose good position?" It shouldn't be, "I need to do more wall balls so I can get a faster time!"

Same goes for lifting. The amount of weight we lift is just an indicator, like test/retest in mobility. We work our way up to a weight that causes breakdown in mechanics. Our faults in mechanics are amplified under load. Once we have identified these faults, we can focus on improving these issues. That is how we get better and stronger. Take deadlift 5RM for example(since we did it yesterday)... what were you thinking about during your lifts? Was it all about the #s? Did you just focus on getting a PR? Your main focus is to get better by constantly improving position! If all you are thinking about between sets is, "I hope I can get 10 more lbs next set." then you have some mental reprogramming to do.

It's all about identifying our problems:

Why is my back rounding?
Why are my knees collapsing in?
Why does the bar move forward?
Why does my heel come off the ground?
How come my I can't keep a tight core during the lift?
Why did I miss that lift?
How come it hurts or is uncomfortable when I _______(any movement)?
Why do I slow down so much when I _________(any movement) during the WOD?

Then you ask yourself.... "How do I fix it? Is it a mobility issue? Was I in bad position?" not "I want 10 more lbs, I need to go faster, or I want the best time."

This is also for the top score people. Don't be content with the fastest time of the day. I know for a fact that if you analyzed your performance(even with the best score) you could be even more of a beast!

I can't stress this issue enough. I always tell you that we are smart CrossFitters. Once you have this type of CFS mindset, then the rest will follow.

Warm-up:

Wall Ball Prep

Alternating Tabata: Wall Ball Front Squats and Wall Ball Push Press

Strength:

5RM Deadlift

WOD: "Death By Pull-ups"

With a continuous clock, do 1 pull-up on the first minute, do 2 pull-ups on the second minute, do 3 pull-ups on the third minute and so on until you can't finish a round.

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